Snacks - The Right Combination Makes All the Difference

Health Professional

Let's talk about snacks for a moment.   I believe there is a general perception that snacking is bad and you need to cut out snacking if you want to lose weight and be heart healthy.   Well, the opposite is actually true.   Let me explain.

It is important to eat regularly, every 3-4 hours to maintain an increased metabolism, promote stable blood sugar levels, and prevent insulin spikes.   By maintaining a high metabolism you boost the calories you burn throughout the day, which helps you lose weight.   By maintaining stable blood sugar levels and preventing insulin spikes you will prevent drops in energy and halt a chain reaction that can lead to heart health complications (increased C-reactive protein, increased blood viscosity, increased clotting factor, increased free radical damage, etc.).

Now, this doesn't mean just any food will work.   You need to select heart healthy snacks.   This means eating snacks that balance carbohydrates with protein and/or heart healthy fats.   Fat and protein slow the breakdown of carbohydrates, preventing the rapid rise in blood sugar and the corresponding increased insulin release.

Here are healthy snacks that are high in carbohydrates:

Whole grain crackers

Dried Fruit


Fig bars

Fresh fruit

You can make these snacks heart healthy by combining with a protein.    These protein sources that are easy to include with snacks:

Glass of  low-fat  milk




Peanut Butter

The following is  an example of how you can apply this to your daily snacks.

Mid-morning snack:   Yogurt with granola

Mid-afternoon snack:   Nuts mixed with dried fruit

Evening snack:   Light frozen yogurt topped with strawberries

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